A.
Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%
Immediately followed by…
Every 2 minutes, for 4 minutes (2 sets):
Back Squat x 4-5 reps @ 80-85%
B.
For time:
50 Wall Ball Shots (20/14 lbs)
100 Double-Unders
40 Wall Ball Shots
80 Double-Unders
30 Wall Ball Shots
60 Double-Unders
A. Bryan – 135#, 155#, 180#, 205#, 215#; 205#. Christy – 75#, 85#, 100#, 110#, 120#; 115#.
B. Bryan – 17:03. Christy – 17:11.
A. 155 175 185 205 225 235 245 255 265 275(f)
B. 6:04 and RX’d
A: 80/95/105/115/125 5×115/5×115 kg
B: (Fitness) 20# 8:30
My worst nightmare burpees and wallballs
A. 77/90/105/120/125 âž¡ 120×4/120×4
A’. EMOM 5: 12xKB Snatch.
B(Fitness). 5:13 w 20pounds medball.
C. Stretching.
A. BS to 2 x 265 / 5 x 235-245
B/2. Halved all reps, better than nothing — running way late on parental duties.
4:47, botched DU on last few sets.
Up to 235
225×5
13:55 with 20lb DB thrusters. Whole different beast.
A. 138/163/183/203/220
193×4/193×4
B. 6:12 Rx
I did Performance Part A and Fitness Part B today. For A, worked up to 215# for 2 and did my sets of 5 @ 200#. I have no idea what my 1RM is because I’m still making my comeback but I felt strong today and am not hurting so that’s good.
Part B was in my wheelhouse – wall balls and burpees. All Wall Balls unbroken. 5:53. I actually like burpees. Stay tuned for a blog post right before The Open on how to crush them!
I forgot to write it down, so I tried to go close to what I remembered. I was wrong.
E2MOM 2x 225, 245, 265, 285, 305, 325, 345, 365 (~445 max), then 6×275, 275
50/100, 40/80, 30/60, 20/40, 10/20 15:12
Will try to remember to write down the workout in the future.
Just a FEW extra reps. Haha! Lesson learned. Great job though! You still crushed it!
A.
Based on 275
150, 175, 205, 235, 255
235; 5,5
B.
Singles, don’t have Doubles down yet
8:28
C.
Leg raises, reverse snow angels w/2.5s
Shoulder mobility, things are really starting to line up
Great news on the shoulders! How can I help with the doubles? Check out these drills for starters.
https://invictusfitness.com/blog/advanced-drills-dubs/
That looks helpful, I’ll check it out. Really need to spend some time on those mechanics.
A. Done off of 385 ended with 305×5 twice
B. 13:17 no WB so did #20 in each hand DB thrusters. Kept tripping every few on the first 100 DU, took way too long, but got 60 unbroken by the end so I’m happy with that.
Great sub with the thrusters!
5×195 5×235 3×265 2×300 2×335 2×4@315 one with belt one without
B.11:41 2x double under
Super strong!
Definitely meant 2x single instead of double understand my fault
A1. 170×5, 205×5, 235×3, 260×2, 285×2
A2. 260×5 for 2 sets
B. 10:50 RX (wall balls suck at 5’4″!)
Yeah, I’m 5’4″ but luckily I have a shorter target to shoot for. 🙂 How’s your barbell work though? Looking strong!!
Barbell as in overhead or for back squat? Both have been getting stronger and I’m really loving the squat programming right now. I feel my 301 max is in the wind. Invictus has pushed me past my plateau!! Thank you.
A. up to 205
B. 9:05 – did 2 x SU instead, still having calf cramping issues.
That calf! What are you doing for it?
Foam roll, stretch, heat and ice regimen, acupuncture, doTerra oils, I think it is old scar tissue that flares up when fatigue sets in.
Monster squats man
Thanks, been at it a long time.
A. Up to 290×2, then 2 rds 4×275
B. 9:10 Rx. Sneaky shoulder burn on this one. Had to break DUs into sets of 20 after first Rd to combat the shoulder burn.
C. Partner, 100 Burpee-box-jump-overs. One partner works while he other dead hangs.
Evil, EVIL Part C but I love it! I’m going to use that soon. My poor clients…bwa ha ha!
Seriously couldn’t breathe during the dead hangs… worst idea ever!
A) Back Squat: 5×195, 5×235, 3×265, 2×295, 2×315…5×295, 5×295
B) 9:59 as Rx…Wallballs 35/15, 4×10, 3×10 was using shoulders to much; double unders built in breaks 75/25, 40/25/15, 60…went with a break up strategy on the wall balls, wanted sub 9 (chasing Chris M) so guess it did not work
Here’s some Wall Ball strategy for you!
https://invictusfitness.com/blog/deadlifts-wall-balls-how-to-rock-them-in-the-crossfit-open/
A. 135, 155, 175, 195, 205, 195, 195
B. 16:37 Rx *After receiving several self inflicted lashes (see hand pic), finally nailed a string of 80 unbroken double-unders, but sucked wind on the wallballs (obviously).
Ouch! I hope you learned your lesson. 🙂
Used to get those on my forearms all the time!
A. Off cycle this week, did yesterday’s Power Clean + Jerk up to 142# PR
B. 14:00 RX
Wall balls are a challenge, but I am getting better!
50: 10-10-10-7-7-6
40: 7-7-7-7-6-6
30: Got a little hectic. Anywhere from 3-6/set. 😮
PR star! Congrats! What’s the biggest challenge on wall balls? I have some tips that might help. Let me know!
I think it’s mainly stamina! I also often catch the ball on the side instead of underneath – maybe a mobility issue? I am noticing that it’s slightly challenging for me to put elbows/forearms together in front of my body.
I think I do a decent job using my hips, and I put my arms down while the ball is in the air. I’m 5’5″ and find that I need to jump a little bit to get the ball high enough consistently.
A. Backsquat (OT2M)
195 x 5, 235 x 5, 275 x 3, 305 x 2, 315 x 2
300 x 5, 300 x 5
B. As Rx: 8:28
… broke the set of 40 WB 25|15 … couple of trips on the double-unders … legs ‘were’ finally feeling rested – probably won’t last.
Legs!
Crazy fast. Well done sir.
Nice work. Had more than a couple of trips myself… heavy legs do that.
A. Barbell WOD
B. 11.04 Rx’d
What is “Barbell WOD?”
A. a 3day/week program by California Strength which focuses on getting stronger in all the big lifts, while leaving room for mixing in metcons on the offdays or in conjunction. I’ve been on the program for about 8months now and I’m seeing great results in strength and power output! I mix in Invictus metcons because you guys program a lot of variation!